Name: Playbook - Julian Smith - Tricep/Bicep/Forearms (9/15/22)
Uploaded: 2024-02-19T21:40:20.709Z
Duration: 85 min
Description: Tricep/Bicep/Forearms (9/15/22)

Marcus Howard

Mohamed Aly

10 second arm flex before going into each set.

*Barbell Overhead Extension

*Flex Into Barbell Curl (shoulder width grip)

Machine Tricep Press Down

Sets 1-3: hands out to the end of the handles 
Sets 4-6: hands close (fist width space between hands)

*Machine Preacher Curl

Superset

Tricep Cable Press Down (reverse grip)

Bicep Cable Reverse Curl (cable set high)

Bicep Cable Curl (outside shoulder width grip) (4:0:1:0)

Tricep Cable Press Down (4:0:1:0)

Shooting for 10 reps on dumbbell spider curls, then immediately going into a reverse grip curl to failure, then dropping one dumbbell and holding one with a hammer grip to failure again.

*Dumbbell Spider Curl (mechanical drop set)

After completing the 10 reps with a reverse grip switch to an overhand grip for as many more reps as possible.

*Back Supported Barbell Overhead Extension (reverse grip)

Decline Wrist Curl

Flat Wrist Curl

Incline Wrist Curl

Giant Set

Tricep/Bicep/Forearms (9/15/22)

Part of me that I didn’t know existed have been awoken

Freddie

Aaron  Cervini

SilkyVilky 

Chest/Calves/Abs (8/26/22)

Michael

Laura

Nigel

Quads/Adductors (8/27/22)

Dave

Tricep/Bicep/Forearms (8/28/22)

Russell

Shoulders/Traps/Calves (8/29/22)

Efrain

Jaedon

Hammies and glutes are on fire, great pump on.

Fernie Vigil

Hamstrings/Glutes/Abductors (8/30/22)

Drew

Saba Adham

Back/Rear Delts/Neck (8/31/22)

replaced russian twists with wood chops and it was still killer🔥

Cambry

Chest/Calves/Abs (9/1/22)

This one was insane - feeling like a monster 👹

Austin

Quads/Adductors (9/2/22)

Who needs arms anyway, these bad boys will be completely useless today after that

Love the multiple different variations of workouts. Also the different rep ranges

Tricep/Bicep/Forearms (9/15/22)

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